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W.O.D.

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WOD:

10 Thrusters (95#/65#)

10 Hand-lift push-ups

-10 Rounds for time-


Free Beginner WOD @ 10am

1 min. Burpees

1 min. Static lunges

1 min. Sit-ups

1 min. Box jumps

1 Min rest

-3 Rounds for reps-


7 Things I learned in 2011

What's Right About CrossFit


SWOD: Take 20 min to build up to a 1 rep max. behind the neck jerk


WOD:

AMRAP in 8 Minutes

10 Deadlifts (185#/135#)

10 Pull-ups

200m run


6 Secrets for a Supreme Squat

8 Reasons Why You Act Against Your Own Better Judgement


WOD:

6 Burpees

12 Push-press (95#/65#)

18 Double unders (sub. = 60 single unders)

200m run

Rest 90 Seconds

-7 Rounds for time including the rest periods, do not include the rest period after your final round-

Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you may want to bring it in to time your own rest periods.


"Competitor Finisher"

Start this about 10 min after the WOD

"Death by Muscle-ups"

1 Muscle-up the first min., 2 Muscle-ups the second min., 3 muscle-ups the third min........ until you fail to complete your set within the minute. Your reps do not need to be unbroken, so game-plan accordingly.

The sub. for this Competitor Finisher is as follows:

1 C-T-B pull-up/1 push-up the first min., 2 C-T-B pull-ups/2 push-ups the second min......same rules as above.


Learn the Clean

Cake Is The New Crack

Participate in the 2012 Fight for Air Climb



SWOD:

Back Squats 7/7/6/6/5/5

Start your first set at 70% of your 1RM and increase your weight as you move through the sets.


WOD:

1 min Hand-lift push-ups

1 min Box jumps (24"/20")

1 min Wall ball shots (20#/14#)

1 min Sit-ups

-2 Rounds for reps-


If anyone is interested in going for a run outside of CFMG, a group will be meeting at Mission Bay (see the pin on the map above) on Sunday morning at 7:30am. All paces and distances are welcome! If you have further questions please contact Michele: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Happy Valentine's Day!

WOD:

"Heart Breaker"

Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop

-3 Rounds-

15 Squat cleans (135#/95#)

15 Burpees

Cash out: 1 mile run

-For time-


Pumpkin Cake Bars w/ Cinnamon Icing

10 Lessons Jeremy Lin Can Teach Us


CrossFit Open Sectionals at CFMG

This year we are going to try something a little different. Due to the increased number of participants we have decided to work whatever the Sectional WOD is into our Saturday programming. That being said, since we have no idea what the WODs are, we are asking that everyone remain patient on Saturdays if we have to run heats for the classes. Based on how the workouts were programmed last year we shouldn't have a problem, but again we don't know what CrossFit HQ has in store. Our Saturday class schedule is 8am, 9am, and Noon.

If you would like to attempt the Sectional WODs at any other time you may, as long as it doesn't interfere with our regular classes. Also be sure to have your workout validated by someone and follow the proper submission process. If you have any other questions please direct them to Coach Ian or Coach Geo.


SWOD:

Hang Cleans: 4/4/3/3/3


WOD:

OTMEM for 12 min

8 KB Swings (53#/35#)

16 Double Unders (Sub. = 20 single unders)


Stronger: Katie Hogan

The Little CrossFitter That Could

WOD

12 Deadlifts (115#/85#)

9 Front Squat (115#/85#)

6 Push Press (115#/85#)

400M Run

20 Min AMRAP


Throwback Picture


CF Games Rule PDF Rule Book

6 Tips From Six Coaches

Open Gym from 10am to 1pm

 

Get in here and get stronger!

 


Page 116 of 155

Latest W.O.D.

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9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:6 W.O.D.

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:101 W.O.D.

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:27 W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:84 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:75 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:100 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:185 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:173 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:204 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:81 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:97 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:127 W.O.D.

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